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With more of your members exercising for specific results, core stability
training can help them improve athletic performance, and better perform
activities of daily living.
ByStephenA. Black, M.Ed., P.T., A.T.C., N.S.C.A.-C.P.T.
A
rom soccer to cycling, basketball
to ballroom dancing, abdominal
and low-baclc s t r e n d are essential
for getting the most out of life,
fitness and reducing
the risk of injury. The posture muscles are responsible for keeping the body in proper alignment (head level and back, chest out
and stomach in), stabilizing the pelvis and providing an efficient
transfer of power to the arms and legs. Equally important for
athletes and other active people, core strength allows people to
do more with less effort.
Stabilization programs aim to use the musculoskeletal system
to protect spinal joint structures from repetitive microtrauma,
recurrent pain and injury, while promoting improved athletic
and lifestyle activities. Core training programs have become the
latest trend within the health and fitness industry.
Exercise variation, I t is important to vary exercise selection
regularly, possibly changing the exercise types every four to eight
workouts. All muscles should be trained continually; however,
different movements may be chosen to allow the nervous system to recover from performing a particular exercise. In addition, varying concentric, eccentric and even isometric
contraction modes leads to specific neural adaptations.
The SAID principle. Specific adaptation to imposed demands
(SAID principle) is an important consideration when designing
strength programs. Since individuals' backgrounds and the characteristics of their goals vary considerably, strength training must be
specific enough to meet their individual needs. The current data
suggests that it is the appropriate sequence and combination of exercises that produces superior results, and not simply the order of
exercises, amount of work or number of repetitions accomplished.
Core strength basics
Body responses to resistance training
Consider the following relationships within the body when
designing and implementing core stability programs for
your members.
Nervous-system training. Perhaps the most overlooked aspect
of strength training is the development of the nervous system.
Even minor improvements
strength can I
in
lead to ~ i -g
I!
in performance
and
1
The purpose of nervous-system training is to teach the body to recruit, preferentially, high-threshold motor units, improve
inter/intra-musc~dar coordination, increase motor-unit firing rates,
and to decrease inhibition or increase excitation fi-om the central
nervous system. Motor units are recruited and stressed based on a
variety of stimuli, so adaptations to training made by motor units,
and bj7 the whole muscle, vary with the type of training stimuli.
Variability i n movement patterns. Changing the biomechanics of an exercise, such as the angle of the body in relation to the
load, hand and foot positions, and movement pathways, can introduce new challenges to the bodj7, even if the exercise performed is quite similar. Moreover, different types of movement
may cause different muscle compartments or synergistic muscles
to become more or less active. In these cases, the nervous system
is forced to reorganize the contraction patterns or tap into different motor unit pools that may further promote strength, balance and coordination.
Training supporting/stabilizer muscles. I t is often assumed
that plateaus in training progression are due to a limited adaptive
response from the prime movers. However, stabilizer and support muscle adaptations are important for strength, balance and
coordination improvements. Weak or neurally untrained stabilizers may be overloaded quickly and send inhibitory signals, resulting in a decreased neural drive to the prime movers. I t is
foreseeable that specific work for the stabilizer or neutralizer
muscles may subsequently enable higher-intensity training for
the prime movers.
Core strength has two basic benefits: improved exercise technique and better economy of movement. For example, when
runners have weak core muscles, their lips tilt from side to side
as they run. Core strength improves technique because the limbs
are better supported. Improved strength in these posture muscles also allows more efficient movement by using fewer muscles, less oxygen and less energy. In other words, this type of
strength helps exercisers achieve a higher level of endurance because the body isn't fighting itself via compensatory motion.
The abdoininals and low-back muscles are the secondary muscles for core stability. A "six pack" does not ensure core stability;
in fact this creates inefficiencies within the functionality of the
musculoskeletal system. The primary muscles are the pelvic floor
muscles and the deep six of the hip rotators. Additionally, the sequential contraction of the muscles are essential for optimal core
stabilization. If these muscles do not fire in the appropriate sequence, spinal stability does not occur. This is the shortcoming of
many "core" programs. The participants, most likely, do not have
the body awareness or muscle tone to appropriately contract specific muscles in the correct order to accomplish stabilization.
Even minor improvements in core strength can lead to big improvements in performance and enjoyment. Take running for
example: If stronger abdominal and back muscles help stabilize
the pelvis, the stride length will be symmetrical and appropriate
in length, resulting in increased efficiency, decreased metabolic
demands and, ultimately, decreased times. The same kind of results apply to many other sports. Of equal importance is the improved efficiency of activities of daily living.
Sample exercises for core strength
Following is a series of 11 exercises designed to help improve
core strength. All that is needed is a mat or a carpeted space big
enough to lie down. The best part of this program is that it takes
less than one hour a week (15 minutes, three times a week).
IZeep in mind that simple is better when dealing with the deconditioned market. Also, age is no barrier to entry into the realm of
core stability. As with all strength programs, exercisers may feel
some discomfort performing these exercises, and possibly some
soreness the day after; that's normal. Sharp, stabbing or searing
pain is not normal.
Kegel exercises. Kegel exercises are a wonderful way to initiate the activation and strengthening of the pelvic floor muscles,
which will lead to increased core stabilization. A Kegel is the
name of a pelvic floor exercise, named after Dr. Kegel. Pelvic
OCTOBER 2001
FITNESS MANAGEMENT 6 1
The World's Leading
Sport R M o u m Cenl
"Why I look
for ACSM
- MichaelA. Motta, MS., co-founder,
Chairman and President,
Plus One Fitness, New York, New York
'There's a lot of competition in
the health & fitness market today
and our clients are our lifeblood.
To serve them, I only want the
best facilities, the best equipment and most importantly the
best trained professionals. Identifying top professionals is easy, I
just look for ACSM Certification.
ACSM Certification is the best of
the best -the gold standard in
health and fitness and clinical
credentialing. I don't settle for
anything less!'
Since 1975,ACSM has set the
gold standard in certification for
professionals working in all areas of
exercise science from clinical
programs and wellness centers
to health and fitness facilities.
I
I
OI
LW
more at 1-800-486-5643
~.comlac~mcrc
,CSM is Proud to Partner with Lippincotl Williams 8 Wilkins
A1H460ZZI
ACSMAD 09/01 K C N P HlESH460
FITNESS MANAGEMENT
OCTOBER 2001
muscles are attached to the pelvic bones
and act like a hammock, holding in the
pelvic organs. To isolate these muscles,
have clients try to stop and start the flow
of urine. Kegel exercises can be performed
by both men and women, but are usually
associated with childbirth, and are most
popular to treat incontinence. The success
of Kegel exercises depends on proper technique and adherence to a regular resistance exercise program.
Bottoms up. Have clients lie on their
back with their legs straight up in the air,
their toes pointing at the ceiling and their
arms by their sides for balance. They
should pull their stomachs in like they're
trying to get into a tight pair of pants, and
gently lift their butt about 3 inches off the
ground. The movement should be
smooth, gently curling their lower spine
up and down. Make sure they don't push
down with their arms or bounce up and
down. The idea is to isolate their lower abdominal muscles as much as possible. The
tendency with this exercise is to allow the
legs to migrate toward the head; the key
to success is to have exercisers push their
legs straight up as they roll the pelvis. Actually, the key to all core stabilization is
not the exercise, but the technique.
Dead bugs. Clients should lie on their
back with their knees bent and shins
parallel to the floor. Have them gently tilt
their pelvis so their tailbone is barely
touching the ground. From this position,
have them pull up with their abdominal
muscles so their head, neck and upper
back come off the ground, making sure
they keep their back as flat as possible
throughout the movement, and they keep
their chin off their chest. (Have them pretend there is an orange between their chin
and chest.) Make sure they don't lace their
fingers behind their head; instead, have
them put their fingers by their ears or rest
their palms on the sides of their head. This
is better done with the arms crossed across
the chest, pushing the chest and chin toward the ceiling.
Regular crunch. Have clients lie on their
back with their knees bent, their feet flat on
the floor, and their arms by their head or
across their chest. Keeping their upper back
as straight as possible, have them lift their
head, neck and chest off the floor (with that
imaginary orange in place). Exercisers
should focus on bringing their upper back
only a few inches off the ground, should
press the small of the back into the floor to
maintain a neutral pelvis and should tighten
the abs prior to initiation. They should perform as many as they can comfortably.
Hip raisers (both legs). Exercisers
should lie on their back with their knees
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bent, both feet flat on the floor, their arms
Airplane. Clients should lie on their
by their sides and their feet about shoul- stomach with their legs and feet together,
der width apart. From this position, have and their arms out to the side like airplane
them gently pull their abdominal muscles wings. From this position, have them conin and tilt their pelvis toward the ceiling tract the muscles of their arms, legs, back
until they flatten the natural arch of their and butt, and lift their head, chest, arms
lower back. Next, have them push their and legs off the floor. Have them look up
feet into the floor and lift their back off the and pull their shoulders back as far as they
ground. If they're doing everything cor- will go. They should hold this position for
rectly, their body should form a straight 10 to 20 seconds.
line from the shoulders to the knees. N ~ W , Cobra. This exercise is a yoga posture, and
have them return their body to the floor is an excellent way to stretch the back and
with their back as straight as possible, and abdominal muscles. Have clients lie on their
repeat the exercise until they feel fatigued. stomach with their legs and feet together,
Hip raisers (one leg). Follow the in- and arms at their side. Next, have them
structions for regular hip raisers. Once ex- place their palms on the ground and gently
ercisers have their body in a straight line, lift their head. Pressing down with their
have them straighten one of their legs and palms, they should feel a wave of contracpoint their toes. Keeping their hips level tion slowly move down their spine. Make
and their thighs parallel to each other, they sure they don't force it. In the ideal cobra
should then slowly lower their hips to the position, the arms are slightly bent, the top
floor, and come back up just before they of the head points toward the ceiling, and
reach the floor. Have them repeat this the back has a fluid, comfortable arch.
until they feel fatigued, and then have
Flat-back toe touch. This is an excellent
them switch legs. The exercise can also be complement to the cobra stretch. Sitting
initiated with one leg straight.
on the floor with their legs out in front of
Oblique crunch. The object of this exer- them, have exercisers bend at the waist
cise is to strengthen the muscles on the (not in the spine) and touch their toes.
sides of the abdomen (abdominal The point of this exercise is to stretch the
obliques). Have clients lie on their side hamstring muscles, so clients can bend
with both legs bent, their knees together their knees if they can't keep their back
and their hands on the sides of their head. and legs straight at the same time. Have
Next, have them gently pull up until their them hold this stretch for as long as it feels
side lifts off the floor. (Make sure they comfortable. FM
keep their spine as straight as possible.)
REFERENCES
Have them continue until they feel fatigued, then have them roll over and re- Andersson, E., Z. Ma, J. Nilsson and A.
Thorstensson. Abdominal and hip flexor
peat on the otller side.
muscle involvement in various training exerTwenty-one (or 18, 15, 12, 9, 6 or 3).
cises. Proceedings from the 12th InternaThis exercise incorporates seven regular
tional Congress of Biomechanics. Los
crunches, seven half sit-ups and seven regAngeles, 1989.
ular sit-ups. Have exercisers start with Basmajian, J.V., and C.J. DeLuca. Muscles
Alive: Theirfunctions revealed by electromyogseven regular crunches, then have them sit
raphy, 5th ed. Williams & Wilkins: Baltimore,
all the way up and perform seven half sit1985.
ups. Their back should be straight as they Bearn, J.G. The significance of the activity of
lower themselves until their body forms a
the abdominal muscles in weight lifting. Acta
45-degree angle with the floor, and then
Anatonzica 45: 83-89, 1961.
come back up. After they have completed Bogduk, N. Clinical Anatomy of the Lumbar
Spine and Sacrum, 3rd ed. Churchill Livingthese, have them perform seven regular
stone: Edinburgh, 1997.
sit-ups.
Kapanji, I.A. The Physiology of the Joints: The
The board. This is the most difficult extrunk and vertebral colz~tnn.Chruchill Livercise of the group. Exercisers should lie
ingstone: Edinburgh, 1974.
on their stomach with their feet and legs Kendall, F.P., and E.K. McCreary. Muscles:
Testing and Function, 3rd ed. Williams &
together, their toes in a push-up position
Wilkins: Baltimore, 1983.
and their head to one side. From this oo~ ~ have
~ them
~ 0put %
their fore=mS On the
Stephen A. Black, M.M.,
P.T., A.T.C/L.,
floor and balance their body on their elN.S.C.A./C.P.T., director, Health and Fitness Instibows and forearms. ( ~ hbody
~ ishould
~
be
tute. Stamford. Conn.. and CEO of RockyMountain
Human Performance Center Inc., Boulder, Colo.,
heelS.)
straight from their head to
provides individualized programs for athletes,
The goal is to keep their entire body
weekend wamors and post-rehab clients. Black
has ~ O - P ~ U
yean'
S ex~edenceI n the health and
straight for one minute. It's not as easy as
wellness industry, and has worked with profesit looks, you
have your Clientsstart
sional teams including NfL, NBA, NHL, WNBA and
out with 20-, 30- or 45-second intervals
ABL/NBL afflliates. He is also a presenter for the
health and wellness industry.
and work their way up to one minute.
"Why I look
for ACSM
- Lemont Platt, M.S.,
ACSM HealtWFitness Instr~ctor~Certified,
Director of Training,
Plus One Fitness, New York, New York
"When it comes to my career and
serving my clients, I don't leave
anything to chance. I seek the
most comprehensive educational
opportunities available to give me
knowledge, skills and abilities I
need to serve my clients safely.
And I get that with ACSM Certification. ACSM Certification is the
best of the best-the gold standard in health and fitness and
clinical credentialing. I don't settle for anything less."
Since 1975, ACSM has set the
gold standard in certification for pro,
fessionals working in all areas
of exercise science from clinical
programs and wellness centers
to health and fitness facilities.
Find out more at 1-800-486-5643
or LWW.com/acsmcrc
@I
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WILLIA~~ILKINS
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